Fitness Friday: Sun Guns

☼Sun☼ Up, Guns Up!

No, I’m NOT talking about arming ourselves with ammo ~ despite the recent open carry law in my state (that caused controversy and healthy debate among my ☼summer☼ speech students)

I don’t shoot at moving targets ~ simply for sport!

but I do mean business when it comes to our arms!

Since we’re baring more skin in the ☼summer☼ heat, we want to be eye candy, am I right?

Here are some moves to take your company to a gun show!

Arm Yourself in the Gun Show Scene with this Routine

[with bodyweight ~ shoot for 10 per set]

• Standard Pushups {wide grip for shoulders}
• Diamond Pushups {narrow grip for triceps}

[with weight resistance ~ 2-3×10-12 heavy or 2-3×15-60 light]

• Chest Flies {to firm up our pectorals to reduce unsightly armpit fat} ~ holding weights directly in front of your chest, push outward to your sides
• Shoulder Raises ~ holding weights at each shoulder, raise directly above your head
• Bicep Curls ~ holding weights at 45* facing you, curl toward you; I recommend variations from in front of you to your sides to create a “W”
• Tricep Press ~ holding weights at your side with arm hinged, press behind you

Bonus Baby Back

• Renegade Row ~ from plank with weight in one hand, bring up to chest level
• Lateral Pulldown ~ while seated at the bench, bring arms up to hanging bar with arms facing forward, pull down to chest level

Even when you’re not in beast mode, or getting ready for a major event or a special somebody

• You still can work your arms with your conventional chores!
• I also have lately through gardening ~ turning the hose and lifting water pails!

Happy Independence Day to the Great U*S of *A!!!

Workout Wednesday: Chops to Get Cut

Have you ever chopped wood before?

My brother in †CHRIST†, Joe, says that he got a great workout from it growing up.

We who aren’t lumberjacks, like Paul Bunyan or my bro-in-law, still can reap the benefits of slicing and dicing …

mañana!

At least with going with the motions!

With legs slightly bent, bring your hands together, sweep upward then diagonally down while turning your core.

Therefore, you’re working out your arms and more: lunging with your legs, as well as trimming your waistline! 

Interesting timing that my hometown just had an incident involving ax violence. I wrote this before hearing that news and by no means condone aerobic activity for crime. Best wishes for the victim and hopes for the suspect’s repent. 

Workout Wednesday: 1K Double A

Arms and abs are where it’s at!

Actually, more like upper bod ~ arms, shoulders, chest and back ~ plus core ~ abs and lower back ~ to be exact! So, make that haste and blast your bod from shoulders to waist!

Upper Bod

Resistance: pair light dumbbells or water bottles (1 in each hand) for minimal weight during series of reps in these 10 sets

100 W Curls (Biceps) ~ front (1 rep), 45* (1 rep), 90* (1 rep)
100 Tricep Extensions & Presses (alternate 2×25 each)
100 Shoulder Raises
100 Chest Flys & Presses (alternate 2×25 each)
100 Back Lateral Raises & Rows (alternate 2×25 each)

Core

Resistance: light plate or textbook

100 Oblique Twists ~ standing while holding resistance
100 Bridge Presses ~ laying while raising hips with resistance on tummy

{No weights for remaining series}

100 V-ups ~ hands & legs extended to start then bring together
100 Bicycle Crunches ~ alternate elbows & knees together
100 Side Planks Rainbows ~ full version on hands and feet OR modified on elbows and knees while dropping and lifting hips to the side (alternate 2×25 each)

From my Double A to yours, let’s make it a great Workout Wednesday!!!